🧪 Nutrition Facts
- Calories 150.1
- Total Fat 13.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 5.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 5.0 g
- Dietary Fiber 4.0 g
- Sugars 0.0 g
- Protein 7.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 19.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.5 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 150.1 calories per serving (1 Serving (28.0g)), Pumpkin Seed, Raw Pepitas is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.0g, 70.9% of calories), including 2.5g of saturated fat. It contains 4.5mg of iron (25% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Pumpkin Seeds
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pumpkin Seed, Raw Pepitas. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Pumpkin Seed, Raw Pepitas — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Pumpkin Seed, Raw Pepitas contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150.1 kcal | 7.5% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 2.5 g | 13% |
| Sodium | 5.0 mg | 0% |
| Total Carbohydrate | 5.0 g | 2% |
| Dietary Fiber | 4.0 g | 14% |
| Protein | 7.0 g | 14% |
| Calcium | 19.9 mg | 2% |
| Iron | 4.5 mg | 25% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Pumpkin Seed, Raw Pepitas accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 70.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 150.1 calories in Pumpkin Seed, Raw Pepitas? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.9 min |
| Cycling (Low Intensity) | 16.4 min |
| HIIT | 13.9 min |
| Squats (High Intensity) | 13.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pumpkin Seed, Raw Pepitas
Is Pumpkin Seed, Raw Pepitas good for weight loss?
Pumpkin seeds can support weight loss efforts thanks to their high protein and fiber content, which help you feel full longer. At 150 calories per ounce, they're calorie-dense, so portion control matters—a small handful makes a satisfying snack without overdoing it.
How does the fiber in Pumpkin Seed, Raw Pepitas support digestion?
With 4g of fiber per ounce, pumpkin seeds promote healthy digestion by supporting regular bowel movements and feeding beneficial gut bacteria. This fiber also helps stabilize blood sugar levels after eating.
Is Pumpkin Seed, Raw Pepitas a good snack for kids?
Raw pumpkin seeds make a great nutritious snack for kids, offering protein and minerals in a simple, whole-food form. Just watch portion sizes since they're easy to overeat, and ensure they're age-appropriate for your child's chewing ability.
What vitamins or minerals stand out in Pumpkin Seed, Raw Pepitas?
Iron stands out at 4.5mg per ounce—nearly a quarter of many people's daily needs—making these seeds particularly valuable for vegetarians and vegans who need plant-based iron sources. They're also rich in magnesium and zinc, minerals important for immune function and bone health.
What diets does Pumpkin Seed, Raw Pepitas suit?
These seeds work well for keto, paleo, vegan, and vegetarian diets. They're also suitable for gluten-free eating and fit into whole-food or low-carb approaches.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
